Monday

Part A
Deadlift, rest 1:30
5 x 10 @ moderate (60%ish)
* The final rep of each set should be really challenging (assuming form is still solid)
* Only complete if you are NOT following the Athlete Program

Part B
4 RFQ
10 Kang Squat @ light/moderate
10 Jump Squat @ same weight
1:30 Rest
* Choose a weight you can complete all reps UB with

Part C
Back Rack Cossack Squat, rest 1:30
3 x 20 (total reps - 10 each leg) @ light/moderate
* Adjust the load as needed - the last few reps should be challenging but if you end up leaning forward before you stand up

Part D
5 RFQ
- 25 - 20 - 15 - 10 - 5 -
Meter Walking Lunge
2:00 Rest
* Load with 2 x Goblet Farmers Style, increase the weight each set

Tuesday

Wednesday

Part A
Top Down Alt KB Strict Press, rest 1:30
4 x 12 @ moderate
* Ensure you're bringing the KB back to the Front Rack each time rather than just resting on the outside of your shoulder
* Alternate from the top, so one will Press as the other stays Overhead

Part B
DB Lateral Raise, rest 1:30
3 x 20 @ light
* Keep the elbows slightly bent at all times

Part C
4 RFQ
15 Strict Press + ME Push Press @ light
* The Strict Press should be JUST able to be completed UB - move immediately into the Push Press

Part D
BB Upright Row, rest 1:30
3 x 20 @ light
* Keep moving consistently
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
Bent Over Row, rest 1:30
4 x 15 @ light/moderate
* Keep things moving - although you shouldn't need to 'Kip' to get the BB up

Part B
Tempo Seated Banded Row, rest 1:30
3 x 10 @ light
* Tempo = 31X1
* You can loop the band around your feet to anchor
* Only complete if you are NOT following the Athlete Program

Part C
3 RFQ
10 Bench Pulls @ moderate
15 Ring Rows
1:30 Rest
* Superset movements - make the Ring Rows challenging, the last few reps should be a struggle

Part D
3 RFQ
20 Alt DB Curl @ moderate
ME 90 degree Bicep Curl Hold
1:30 Rest
* At the end of the last Bicep Curl rep hold at 90 degrees for as long as you can

Saturday

Part A
DB Bench Press, rest 1:30
3 x 20 @ light/moderate
* Complete each set as heavy as you can

Part B
Russian Dips, rest 1:30
3 x 5 - 8
* Demo: https://www.youtube.com/watch?v=YJnTF0RjVo4

Part C
3 RFQ
5 Tempo Ring Dip
ME UB Wide Push Up
1:30 Rest
* Tempo = 51X1
* Wide hands for the Push Ups to focus on Pecs

Part D
Tate Press, rest 1:30
3 x 10 @ moderate
* Only complete if you are NOT following the Athlete Program